Mediterranean Chicken and Quinoa Bowl
A vibrant and satisfying grain bowl packed with grilled chicken, fluffy quinoa, roasted vegetables, and chickpeas. A creamy tahini-yogurt dressing and a sprinkle of feta cheese bring it all together for a perfect, protein-rich lunch.
For 2 servings
Cook the quinoa.
In a small saucepan, combine the rinsed quinoa and 1 cup of water. Bring to a boil, then reduce heat to low, cover, and simmer until the water is absorbed, about 15 minutes. Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork.
TIPRinsing quinoa removes its natural coating, called saponin, which can make it taste bitter.Prepare the chicken and vegetables.
While the quinoa cooks, place the cubed chicken, zucchini, and bell pepper in a large bowl. Drizzle with 1 tbsp of olive oil, and sprinkle with dried oregano, salt, and black pepper. Toss well to coat everything evenly.
Cook the chicken and vegetables.
- Heat a large skillet or grill pan over medium-high heat.
- Add the chicken and vegetable mixture to the hot pan in a single layer.
- Cook for 8-10 minutes, stirring occasionally, until the vegetables are tender-crisp and the chicken is cooked through and lightly browned.
- The internal temperature of the chicken should reach 165°F (74°C).
TIPAvoid crowding the pan. Cook in batches if necessary to ensure the chicken and vegetables sear rather than steam.Make the tahini-yogurt dressing.
In a small bowl, whisk together the Greek yogurt, tahini, lemon juice, and minced garlic. Add 1 tablespoon of water to thin it to a drizzling consistency. Season with a pinch of salt if desired.
Assemble the grain bowls.
- Divide the cooked quinoa evenly between two bowls.
- Top the quinoa with the cooked chicken and vegetable mixture.
- Sprinkle the chickpeas over each bowl.
Drizzle with dressing and serve.
Drizzle the tahini-yogurt dressing over each bowl. Garnish with crumbled feta cheese and fresh parsley. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, marinate the chicken in the olive oil and spices for 15-30 minutes before cooking.
- 2You can roast the vegetables in the oven at 400°F (200°C) for 20-25 minutes for a different texture.
- 3Let the chicken rest for a few minutes after cooking to keep it juicy.
- 4This bowl is great for meal prep. Store the components separately and assemble just before eating.
Adapt it for your goals.
Vegan
Replace the chicken with an equal amount of firm tofu or add more chickpeas. Use a dairy-free plain yogurt for the dressing.
low carbLow carb
Substitute the quinoa with cauliflower rice. Steam or lightly sauté the cauliflower rice until tender.
high proteinHigh protein
Increase the amount of chicken to 8 oz (225g) per serving and add 1/4 cup of cooked lentils to each bowl.
quickQuick
Use pre-cooked quinoa and a rotisserie chicken to assemble this bowl in under 15 minutes.
Why this is on our healthy list.
High in Lean Protein
Chicken breast is an excellent source of lean protein, which is essential for muscle repair, growth, and overall body function.
Complex Carbohydrates for Sustained Energy
Quinoa is a complete protein and provides complex carbohydrates and fiber, which help in providing a steady release of energy and keeping you full longer.
Rich in Healthy Fats
Olive oil and tahini provide monounsaturated and polyunsaturated fats, which are beneficial for heart health and reducing inflammation.
Packed with Vitamins and Minerals
The variety of vegetables, chickpeas, and quinoa offers a wide range of essential nutrients, including iron, magnesium, and B vitamins.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides lean protein from chicken, complex carbohydrates and fiber from quinoa, healthy fats from olive oil and tahini, and a variety of vitamins and minerals from the vegetables.
